Mr.R.’s BodyBlog

Took yesterday as a rest day. Got up this morning with a rock in my stomach from all the sweet potato I shoved down my gullet before I went to bed last night. Had a coffee, shook off that shitty feeling and poured me a big glass of water and put on my gloves and began…

Warm up: 30 dumbbell curls at 20lbs.  Increased the plates to 30lb. dumbbell flies at 30reps X 3 sets.  Then 30lb dumbbell curls X 20reps.  Total: 50 dumbbell curls and 90 dumbbell flies.

Now that I was warmed up, began picking up my barbell… 65lb barbell curls @ 15reps X 4 sets. Increased the weight by 5 and did 70lb barbell curls @ 10reps X 4 sets.  Half way done. Rested for about 8-10mins. Got back to the bar and decreased the weight by 10 and did 60lb barbell curls @ 10reps X 4 sets.  Then increased by 5 and finished out with 65lb barbell curls @ 15reps X 2sets.  Total: 170 barbell curls.

No cool downs today, too ****ing tired. Whole workout took about 1hour and 20min.

Feeling good to work up my arms but still need to do some core work to work down my thanksgiving fatty attack.

Practically a full body workout today. I had a cup of coffee, a glass of water, put my gloves on and started.

Warmed up: 

Dumbbell curls, 30lbs each- 30reps/1set, then 20lbs each- 30reps/2sets.  Total- 90 Dumbbell curls.

Dumbbell flies, 30lbs each- 30reps/3sets. Total- 90Dumbbell flies.

Now that I was warmed up: Started the damage…

Barbell curls, 70lbs- 15reps/4 sets, then 10reps/4sets.  More than half way done. Took a 5-8 min break, lightened the load a bit, and continued with the barbell curls,  65lbs-15reps/4sets.  Total- 160 Barbell curls.

Cool down: 100 crunches, 100 inner qaud flies. Calve stretches.

Drank my shake. Wiped out. Whole work out took about 1hour and 40mins. 

Went for dim sum this morning so couldn’t wait to get home and work it out.  Started this evening around 5. Had a coffee to give me a kick. Had some water. Started reading blogs and articles on this site to give me a little inspiration. Then got up and put on my gloves and began with two 20Lbs dumb bells in each hand doing 1 set of curls with 30 simultaneous reps. Rested for a few mins then did 3 sets of dumb bell flies with 30 simultaneous reps.

Now that I was warmed up, loaded up my barbell with 65Lbs and did 30 barbell squats straight, paused for a minute (w/out taking the bar off my shoulders) and began again with 20 more squats. Paused for a min, still holding the bar up, then began again doing 50 more squats. Taking the bar off my shoulders and now totalling 100 barbell squats with 65Lbs., my workout was now half over. 

After drinking water and resting about 5-8 mins,  total of one or two songs duration, I then added 5 more pounds to my stack and began 50 more dumb bell squats at 70Lbs. I then paused about 4-5 mins, still keeping the bar on my shoulders, I then began 50 more squats at the same weight. I then finished at 200 squats (100/65lbs, 100/70lbs). 

Almost done, to cool down I did a hundred crunches to work my core. Complete work out took about an hour.

I am very careful about my form and do take fish oil supplements to lubricate my joints when doing a high rate of barbell squats.

I then fixed my shake which consist of a scoop of pro-complex plus whey protein mix, a scoop of muscletech avator orange flavor, 6 raw eggwhites, 3 spoonfulls of flaxseed, a scoop of peanutbutter, 2 bananas, a scoop of raw oatmeal, and a cup of skim milk.

Another day, another step to being Closer.